Work Out of the Day is posted at 7 p.m. the evening before

January 2, 2018

1/1/2018

A. 15 minute EMOM of Rowing and Muscle-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
3-5 Muscle-Ups
Minute 3
Rest

Coach's Notes:
If you do not have MUs, do B.

B. 15 minute EMOM of Rowing and Chest-to-Bar Pull-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
8-10 Chest-to-Bar Pull-Ups
Minute 3
Rest

Coach's Notes:
Scaled is Pull-ups / Ring Rows

C. 3-Position Clean 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
1 3-Position Clean
Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75

D. 21-15-9 Inverted Barbell Row with Feet Elevateds and Barbell Thrusters
21-15-9 Reps for Time:

Inverted Barbell Row with Feet Elevated
Barbell Thruster @ 115/75 lbs

Time Cap: 10 minutes

December 27, 2017

26/12/2017

A. 10 minute AMRAP of Running and Clean and Jerks
As Many Reps as possible in 10 minutes:

Run 2000 meters
Max Clean and Jerks @ 135/95 lbs

rest 5 minutes

B. 7 minute AMRAP of Double-Unders and Squat Snatches
As Many Reps as possible in 7 minutes:

200 Double-Unders
Max Squat Snatches @ 115/75 lbs

rest 4 minutes

C. 4 minute AMRAP of Burpee Box Jumps and Barbell Thrusters
As Many Reps as possible in 4 minutes:

20 Burpee Box Jumps 24/20 inches
Max Barbell Thrusters @ 95/65 lbs

MERRY CHRISTMAS EVERYBODY!!!!

24/12/2017

Cavs will be closed December 24-26! See you on the 27th!
Don't eat too much!!! ;)

December 23, 2017

22/12/2017

A. Twelve Days of CrossFit: Snatches, Front Squats, Push Presses, and more
Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.

1 Snatch @ 115/75 lbs
2 Front Squats @ 115/75 lbs
3 Push Presses @ 115/75 lbs
4 Hang Power Cleans @ 115/75 lbs
5 Burpees over the Barbell
6 Chest-to-Bar Pull-Ups
7 Toes to Bars
8 Kettlebell Swings @ 24/16 kg
9 AbMat Sit-Ups
10 Alternating Pistols
11 Wall Ball Shots @ 30/20 lbs
1 Rope Climb 12 feet

EX:

round 1- 1 Snatch
round 2- 2 FS, 1 Snatch
round 3- 3 Push presses, 2 FS, 1 Snatch... etc.

December 22, 2017

21/12/2017

A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch

Set 1 – 4 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100+%

Rest as needed

B. Clean 4-3-2-1-1-1-1
Within 20 minutes: Clean

Set 1 – 4 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100+%

Rest as needed

C. 50-40-30-20-10 Double-Unders and Sit-Ups
Annie
50-40-30-20-10 Reps for Time:

Double-Under
Sit-Up

December 21, 2017

20/12/2017

A. GOAT Day!
What do you want to work on? Improve gymnastics?
MUSCLE UP???
ROPE CLIMBS???
HANDSTAND WALKING???
PISTOLS???
DOUBLE UNDERS???

Scoring: Not Scored
B. 3 Rounds For Time of Air Squats, Muscle-Ups, and Hang Power Cleans
Nasty Girls
3 Rounds for Time:

50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans @ 135/95 lbs

December 20, 2017

19/12/2017

A. Push Press 5-3-2-1-1-1-1
Within 15 minutes: Push Press

Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100+%

Rest as needed

B. Split Jerk 5-3-2-1-1-1-1
Within 15 minutes: Split Jerk

Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100+%

Rest as needed

C. For Time: Handstand Push-Ups
For Time:

30 Handstand Push-Ups

Time Cap: 10 minutes
Coach's Notes:
every time you come off the wall you do 5 burpees

December 19, 2017

18/12/2017

A. Deadlift 5-4-3-2-1-1-1-1-1
Within 20 minutes: Deadlift

Set 1 – 5 reps @ 50%
Set 2 – 4 reps @ 60%
Set 3 – 3 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Set 7 – 1 rep @ 90%
Set 8 – 1 rep @ 95%
Set 9 – 1 rep @ 100+%

Rest as needed

B. For Time: Pull-Ups
For Time:

50 Pull-Ups

Time Cap: 10 minutes
Coach's Notes:
starting with 5 burpees, complete pull ups AFAP stopping to do 5 burpees EMOM

December 18, 2017

17/12/2017

A. Back Squat 5-4-3-2-1-1-1-1-1
Within 20 minutes: Back Squat

Set 1 – 5 reps @ 50%
Set 2 – 4 reps @ 60%
Set 3 – 3 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Set 7 – 1 rep @ 90%
Set 8 – 1 rep @ 95%
Set 9 – 1 rep @ 100+%

Rest as needed

B. For Time: Toes to Bars
For Time:

75 Toes to Bars

Time Cap: 10 minutes

December 17, 2017

16/12/2017

A. For Time: Running and Clean and Jerks
Abbate
For Time:

Run 1 mile
21 Clean and Jerks @ 155/105 lbs
Run 800 meters
21 Clean and Jerks @ 155/105 lbs
Run 1 mile